Delicious & Healthy Chicken Quinoa Mediterranean Bowl: Your Perfect Panera Copycat Meal Prep!
Craving a meal that’s both incredibly flavorful and wonderfully nutritious? This Chicken Quinoa Mediterranean Bowl ticks all the boxes, becoming an instant favorite in my kitchen. It’s packed with so many delightful elements: creamy, smooth hummus, perfectly seasoned and delicious grilled chicken, savory feta cheese, and a vibrant, homemade tzatziki sauce. If you’re a fan of the iconic Panera Mediterranean Bowl, get ready, because this recipe tastes almost identical – but with the added satisfaction of being made right in your own home! It comes together surprisingly quick and is incredibly satisfying, keeping you full for hours thanks to its powerful combination of protein and fiber. This is hands down one of my absolute favorite easy lunch recipes for busy days and essential for successful meal prepping!
Lately, I’ve found myself completely captivated by the versatility and convenience of buddha bowls, especially when it comes to organizing my meal prep lunches for the week. There’s just something inherently appealing about a meal that combines various vibrant ingredients into one satisfying dish.
Bowls – much like my delightful Burger Bowl or the robust Chipotle Bowl – represent the ideal solution when you desire a wholesome meal without the pressure of following an exact, intricate recipe. They are inherently easy to prepare, endlessly customizable to suit your cravings and dietary needs, and, with just a little foresight in meal prepping, you can effortlessly assemble them at the start of your week or on-demand, perfect for those working from home or needing a quick, healthy fix.
My goal for this year was to introduce a new and exciting bowl recipe to the blog each month, and I’m thrilled to kick things off with this incredible Chicken Quinoa Mediterranean Bowl! While this recipe might look familiar, it first made an appearance on the blog in a slightly different form as a salad. Now, it’s back, new and vastly improved, transformed into a hearty and satisfying bowl! And truly, it brings back fond memories of my absolute favorite grain bowl from Panera.
If you share my love for Panera’s fresh and flavorful offerings, you absolutely must try my Copy Cat Panera Green Goddess Salad next!
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Why I Love This Chicken Quinoa Mediterranean Bowl
There are countless reasons why this particular Mediterranean Chicken Quinoa Bowl has earned a permanent spot in my regular recipe rotation. It’s more than just a meal; it’s a vibrant, healthy, and incredibly convenient solution for delicious eating.
- A Fantastic Panera Copycat (But Better!): This recipe isn’t just inspired by Panera’s popular Mediterranean Grain Bowl; it’s practically a spot-on replica, but with several advantages. You save money by avoiding restaurant prices and delivery fees, and you have complete control over the quality of your ingredients. Plus, I opt for highly nutritious quinoa instead of brown rice, boosting the protein and fiber content for even greater health benefits and sustained energy.
- Effortlessly Customizable: One of the best aspects of any bowl recipe, and especially this one, is its incredible flexibility. Whether you have specific dietary needs, a particular preference for certain veggies, or simply need to use up what’s in your fridge, this Mediterranean Bowl adapts beautifully. Swap ingredients, add more of what you love, and truly make it your own – it’s a recipe that encourages creativity!
- Unbeatable Flavor with “Sauce Goals”: What truly elevates this bowl are the incredible sauces. It features not only a refreshingly delicious homemade tzatziki dressing, bursting with fresh dill and cucumber, but also a generous dollop of creamy hummus. These two components work in harmony to provide moisture, rich flavor, and that authentic Mediterranean zest. Trust me, you’ll want to drizzle liberally!
- Incredibly Filling and High in Protein: If you’re looking for a meal that satisfies and keeps you fueled throughout your day, this is it. Thanks to the wholesome quinoa, lean grilled chicken, and protein-rich Greek yogurt in the tzatziki, each serving boasts a remarkable 53 grams of protein! This makes it an ideal choice for sustained energy, muscle recovery, and overall satiety.
If these incredible Mediterranean flavors resonate with you, I highly recommend also exploring these Easy Falafel Bites, and this delightful Gluten Free Orzo Salad for more healthy and delicious options.
Gathering Your Mediterranean Bowl Ingredients
This vibrant Mediterranean Bowl relies on a selection of fresh, wholesome ingredients that come together to create an explosion of flavor and texture. Here’s what you’ll need to prepare this delightful dish:
For the Flavorful Chicken
- Boneless Skinless Chicken Breast or Tenderloins: For a lean and tender protein source. To significantly cut down on prep time, consider using a store-bought rotisserie chicken or repurpose leftover cooked chicken from recipes like my Air Fryer Whole Chicken or Air Fryer Chicken Thighs.
- For Juiciness and Flavor: I create a quick, simple marinade using a touch of olive oil, fresh lemon juice for brightness, aromatic dill, and a generous seasoning of salt and black pepper. This ensures the chicken remains moist and infused with Mediterranean essence during cooking.
For the Foundation of the Bowl
- Cooked Quinoa: This ancient grain forms a hearty and nutritious base for our bowl. It’s incredibly easy to prep, especially using an Instant Pot for perfectly fluffy quinoa. I often make a large batch on meal prep days and even freeze extra portions for quick future meals.
- Baby Spinach, Romaine, or Mixed Salad Greens: A bed of fresh greens adds essential nutrients and a refreshing crunch. I prefer to finely chop my greens, giving the bowl a more cohesive texture that’s easier to eat than a traditional salad. In a pinch, pre-washed bagged salad greens are a great time-saver!
- Cherry Tomatoes or Grape Tomatoes: These sweet, juicy gems provide a burst of color and flavor. If tomatoes aren’t your preference, consider substituting with diced red bell peppers or flavorful roasted red peppers.
- Cucumber: Diced small, cucumber adds a cooling, crisp texture that beautifully complements the richer flavors in the bowl. English cucumbers work wonderfully, but any variety you have on hand will do.
- Diced Red Onion: Offering a sharp, pungent bite, red onion adds depth. For a milder, slightly sweeter flavor profile, pickled red onion would also be an excellent addition.
- Feta Cheese: My personal favorite! Crumbled feta cheese introduces a tangy, salty, and wonderfully creamy element that is quintessential to Mediterranean cuisine.
- Kalamata Olives: While not universally loved, I can’t get enough of these briny, rich olives. They’re a fantastic source of healthy fats and add an authentic Mediterranean touch. Feel free to adjust the quantity to your liking.
- Fresh Mint and/or Fresh Parsley: These are optional garnishes, but I highly recommend them. The unexpected burst of fresh mint particularly reminds me of authentic falafel and elevates the entire dish.
- Hummus: The creamy cornerstone of this bowl! You can opt for a velvety homemade hummus for ultimate freshness, or simply use your favorite store-bought brand. An original flavored hummus is typically my go-to, but feel free to experiment with roasted red pepper or garlic variations.
- Chickpeas (Optional Add-in): For an extra boost of fiber and plant-based protein, roasted or plain chickpeas are a fantastic addition, especially if you’re looking to make the bowl even heartier.
For the Zesty Homemade Tzatziki Sauce
- Low-fat Greek Yogurt: Forms the creamy, tangy base of our tzatziki. Opt for plain, unsweetened Greek yogurt for the best flavor and texture.
- Fresh Cucumber: Grated, seeded, and thoroughly drained cucumber is essential to prevent a watery sauce. It adds a refreshing coolness.
- Garlic: Finely minced fresh garlic provides the indispensable aromatic kick that defines authentic tzatziki.
- Lemon Zest and Fresh Lemon Juice: A combination of zest and juice brightens the sauce, adding a vibrant citrusy note that cuts through the richness.
- Fresh Dill: This is the key ingredient that truly makes the tzatziki sauce sing! Fresh dill delivers an incomparable herbaceous flavor that dried dill simply cannot replicate.
- Salt and Black Pepper: Essential for seasoning, enhancing all the other wonderful flavors.
Simple Steps to Assemble Your Mediterranean Bowl
Creating this delicious Mediterranean Bowl is a straightforward process, made even easier with a little bit of smart meal prep. Follow these steps for a satisfying and flavorful meal:
Step One: Prepare the Quinoa. If you haven’t already, let’s get your quinoa cooked to fluffy perfection. Begin by rinsing one cup of quinoa thoroughly under cold water (this removes bitterness). Then, combine the rinsed quinoa with one cup of water in your Instant Pot. Cook on high pressure for one minute. Once cooking is complete, allow for a natural pressure release for 10 minutes before manually releasing any remaining pressure. Fluff the quinoa gently with a fork; it should be light and perfectly separated. Alternatively, follow package directions for stovetop cooking.
Step Two: Prepare the Chicken. Season both sides of your chicken breasts or tenderloins generously with salt and black pepper. Drizzle with about 2 teaspoons of olive oil, squeeze the juice from half a lemon over the chicken, and sprinkle with dried dill. If time allows, marinate the chicken in the refrigerator for at least ten minutes to deepen the flavors. Cook the chicken until it’s thoroughly done and reaches an internal temperature of 165°F (74°C) as measured by an instant-read meat thermometer. You can grill it for smoky flavor, air fry it for convenience (typically 375°F for 15-20 minutes, flipping halfway), or bake it (at 400°F for 20-25 minutes, depending on thickness). Once cooked, let the chicken rest for a few minutes before slicing it into bite-sized pieces.
Step Three: Prepare the Tzatziki Dressing. In a food processor or blender, combine all the ingredients for the homemade tzatziki sauce until smooth. For a chunkier, thicker consistency that offers more texture, you can simply mix all ingredients by hand. Refrigerate the dressing until you’re ready to serve, allowing the flavors to meld beautifully.
Step Four: Prepare the Fresh Veggies. Wash and prepare your vegetables: finely chop your chosen salad greens, dice the cucumber into small, even pieces, and slice the cherry or grape tomatoes in half. The consistent sizing of your chopped veggies will make for a more enjoyable eating experience.
Step Five: Assemble Your Bowls. Now for the fun part – building your Mediterranean masterpiece! Divide your cooked quinoa evenly among four serving bowls. Next, add a generous bed of your chopped salad greens. Arrange the sliced grilled chicken over the greens. Distribute the chopped tomatoes, diced cucumber, and red onion. Sprinkle with crumbled feta cheese and kalamata olives. Finish each bowl with a dollop of creamy hummus and a generous drizzle of your freshly made tzatziki sauce. Garnish with fresh mint or parsley if desired, and enjoy!
Creative Substitution Ideas for Your Bowl
This Mediterranean Bowl is incredibly versatile, allowing for easy substitutions to fit various dietary needs or simply to switch things up based on what you have on hand. Don’t hesitate to get creative!
Make it Vegetarian: Easily transform this into a plant-based delight by swapping the chicken for hearty chickpeas (also known as garbanzo beans). You can roast them for a crispy texture or simply add them plain. Another fantastic option is to incorporate my delicious Falafel Bites for an authentic Middle Eastern flair.
Make it Pescatarian: For a seafood-focused version, substitute the chicken with flaky grilled salmon, canned tuna, or sautéed shrimp. These options provide a different but equally delicious protein source that complements the Mediterranean flavors beautifully.
Make it Dairy-Free: If you’re avoiding dairy, fear not! You can enjoy a delicious version of this bowl by substituting the tzatziki with a rich, lemony tahini-based dressing. For the feta cheese, opt for a high-quality dairy-free cheese alternative (brands like Violife make an excellent dairy-free feta!), or add toasted pine nuts for a creamy, nutty texture without dairy.
Boost with a Variety of Colorful Veggies: This bowl is the perfect canvas for adding more of your favorite vegetables. Consider incorporating roasted red peppers for sweetness, tangy banana peppers, thinly sliced radishes for a peppery crunch, creamy avocado slices, sun-dried tomatoes for intense flavor, or even roasted sweet potatoes or butternut squash for a cozy, earthy touch. Artichoke hearts are also a wonderful addition. And for another hummus variation, this Roasted Red Pepper Hummus would add a fantastic layer of flavor!
Meal Prep and Storage Tips
One of the many benefits of this Mediterranean Bowl is how perfectly it lends itself to meal prepping, making healthy eating convenient throughout your busy week. This entire buddha bowl can be prepped ahead of time, ensuring fresh, delicious meals are always within reach.
To Prep Ahead: This recipe is reason #953 why I always recommend prepping grilled chicken and quinoa for use throughout the week – in fact, this bowl was literally born out of that very practice! Cook your quinoa and allow it to cool completely. Grill or cook your chicken, then slice it once cooled. Prepare the tzatziki dressing and chop all your vegetables. Each component can be stored in separate airtight containers in the refrigerator. If you prefer to assemble your bowls for grab-and-go convenience, you can do so, but I highly recommend keeping the dressing and hummus separate until just before you’re ready to eat to maintain optimal freshness and prevent sogginess.
To Store: Store the individual components or fully assembled bowls (with dressing and hummus separate) in airtight containers in the refrigerator for up to 3-4 days. This ensures your ingredients remain fresh and flavorful.
To Freeze: You can efficiently prep and freeze certain components to make future Mediterranean Bowls even quicker. Cooked quinoa freezes beautifully; simply allow it to cool completely, then store it in a freezer-safe ziplock bag or container for up to three months. You can do the same with your cooked and sliced chicken breast, ensuring you always have a protein source ready. Thaw overnight in the refrigerator before assembling your bowl.
Explore More Delicious and Healthy Mediterranean Recipes:
If you’re loving the fresh, wholesome flavors of the Mediterranean, you’ll definitely want to check out these other fantastic recipes:
Easy Falafel Bites [Air Fryer | Oven]
Greek Spaghetti Squash Boats {Gluten-free}
Balsamic Chicken and Zucchini Skewers
Greek Pasta Salad
Chicken Quinoa Mediterranean Bowl
Nancylynn
4
servings
Pin Recipe
30 minutes
30 minutes
Ingredients
For the Salad
- 1 cup quinoa cooked
- 4 cups spinach, romaine, or other salad greens
- 2 cup cherry or grape tomatoes sliced in half
- 2 cup cucumber diced
- 2-4 tablespoons red onion, diced or more to taste
- 1 lb grilled chicken, cooked and sliced I seasoned mine with dried dill, lemon, salt and pepper
- 2/3 cup feta cheese
- 40 kalamata olives diced, 10 per serving
- 1/2 cup hummus
- Chopped fresh mint optional garnish
- 1 cup chickpeas (optional add-in) 1/4 cup per serving
For the Dressing
- 1 cup plain Greek yogurt
- 1/2 cup cucumber seeded, finely grated and drained
- 2 cloves garlic finely minced
- 1 teaspoon lemon zest plus 1 tablespoon fresh lemon juice
- 1 tablespoons chopped fresh dill
- Himalyan salt and freshly cracked black pepper
Instructions
-
In a food processor or blender, combine all ingredients for the tzatziki salad dressing and pulse until well combined and smooth. If you prefer a thicker, more textured dressing, you can simply mix all ingredients by hand. Refrigerate the dressing until you are ready to serve to allow the flavors to meld.
-
To assemble your Mediterranean bowls, divide the fresh salad greens evenly among 4 bowls as the base. Next, add the cooked quinoa and top with the sliced grilled chicken. Arrange the cherry or grape tomatoes, diced cucumbers, and diced red onion around the chicken and quinoa. Sprinkle with crumbled feta cheese and a handful of kalamata olives.
-
Complete each bowl by adding two generous tablespoons of creamy hummus. Finally, drizzle each bowl with about 2 tablespoons of the homemade tzatziki dressing. Garnish with fresh mint or parsley if desired, and enjoy your delicious and healthy Mediterranean Bowl!
Video
Notes
WW: 7 points (per bowl); 5 points per bowl if omitting olives [Calculated using reduced fat feta cheese, fat free Greek yogurt, and optional olives]
Nutrition
Calories:
480
kcal
Carbohydrates:
26
g
Protein:
53
g
Fat:
19
g
Saturated Fat:
5
g
Polyunsaturated Fat:
3
g
Monounsaturated Fat:
7
g
Cholesterol:
113
mg
Sodium:
1090
mg
Potassium:
823
mg
Fiber:
6
g
Sugar:
7
g
Vitamin A:
1368
IU
Vitamin C:
23
mg
Calcium:
151
mg
Iron:
3
mg
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